Parents have always told us or tell their children to eat plenty of fruits and vegetables. It is rightfully so, eating fruits and vegetables decreases the risk of coronary heart disease and stroke. Up to 6 servings per day appears to provide the most benefit. To keep the heart in good shape and to prevent cardiac emergencies, it is important to adopt a healthy lifestyle.
Cardiovascular disease can cause life-threatening cardiac emergencies like a cardiac arrest or heart attack. Not managing the risk factors well increases the chances of cardiovascular disease with the leading risk factors being high cholesterol and high blood pressure. Train in the life-saving CPR techniques to be able to effectively handle life-threatening emergencies outside hospitals. If you are a resident of the Louisville region in Kentucky, you can sign up at the AHA certified CPR Louisville for a course. Become eligible for an AHA CPR certification Louisville after successfully passing a skills test and written exam.
Reason behind consuming plenty of fruits and vegetables:
1. They contain fiber, which protects against heart disease. Eating fiber also protects against type 2 diabetes. People with diabetes are also able to control their blood sugar better by consuming more soluble fiber.
2. Fruits and vegetables are also usually rich in potassium and potassium may play a role in lowering blood pressure, and therefore, lowering the risk of cardiovascular disease.
3. Fruits and vegetables provide phytosterols, such as plant stanol and sterol esters which are natural plant compounds that help lower cholesterol. Phytosterols are found naturally in small amounts in fruits and vegetables, vegetable oils, nuts and whole grains.
Increase your intake of fruits and vegetables by following the below-mentioned tips:
1. The American Heart Association recommends on having 4.5 cups of fruits and vegetables a day.
2. When it comes to fruits and vegetables, there should be variety, opt for different colors.
3. Lower your risk of cardiovascular disease by consuming green leafy vegetables, citrus fruits, and cruciferous vegetables such as broccoli, cabbage, cauliflower and Brussels sprouts.
4. The National Cholesterol Education Program recommends consuming 2 grams of phytosterols each day on the part of individuals with high cholesterol which necessitates to eat foods fortified with stanol or sterol esters.
It is important for individuals to analyze their eating behaviors which one should start by tracking what is being eaten and finding the problem areas.
Problem areas include
1. Too many high-calorie snacks between meals
2. Not enough fruits and vegetables
3. Not enough whole grains
4. Insufficient fish consumption
5. Too many high-fat dairy and meat products
6. Excess salt from convenience foods and fast foods
7. Too many packaged foods with high saturated fat and trans-fat levels
Consult a healthcare provider for charting out an effective diet plan and exercise routine for yourself which will ensure a longer shelf-life.
For more information or to join a CPR program, contact CPR Louisville on 502-804-6132.
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